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Vegetarian Mediterranean Portobellos

Mediterranean Portobellos close

Portobello mushrooms are gaining popularity in the health-conscious communities because of their substitutability.  You can have vegetarian friendly Portobello burgers, Portobello steaks, gluten-free Portobello pizzas, etcetera, etcetera.

I found a recipe for Mediterranean Portobello Burgers from Eating Well and decided to give it a shot.  However, this time I was not going to cook!  A few of my friends wanted to expand their culinary skills outside of mac n’ cheese and pasta so, I am on a mission to teach them!  It’s very exciting for me.  For these, I barely did anything… didn’t they do great? It was fun to set everything up for them!

Set up

Because I decided to also serve Basil Pesto Pasta, we didn’t make these Portobellos into burgers, but just stuffed them instead.  I sadly do not have a grill yet.  Once my roommates and I move into our house, we will!

Anyway, back to the Portobellos… or is it Portabellas?  I usually use them interchangeably so I decided to get down to which is correct.  What I found is that both versions are commonly used, but this Italian mushroom actually gets its name from Portobello, Italy!  What a fun fact… who knew?  In honor of Portobello, Italy, I shall use ‘Portobello’.

Why should you eat these?

-Portobellos are a good substitution for people who are trying to cut cals, carbs, or their meat intake.   One cup, sliced (about two medium caps) has only 42 calories, 6 carbohydrates, 0 sugars and has 5g of protein.  Yes, please!

-They also pack 30% of your daily need of selenium, which assists in DNA repair and also helps the body produce its own antioxidants.  Studies have shown that these antioxidants are not killed by heating, grilling or cooking, unlike some other vegetables.

-Because of these antioxidants, they can help prevent cancer.  For women, their disease-fighting phytochemicals  have been shown to lower risk of breast cancer in studies of Chinese and Korean women (hollah!)

-For men: In mice studies, they have been shown to prevent prostate cancer cells from multiplying.  Men are basically like mice…right ladies?  Men= Mice.  Mice with mushrooms= prostate cancer prevention.  Therefore, by substitution property men can lower their prostate cancer risk by eating mushrooms!

Portobello mushrooms

So why wouldn’t you incorporate these into your regimen?  These Portobellos were quite tasty and even though they are sans-meat, the guys approved!

There are a few modifications to the recipe I would have made, and have included them with this recipe here.

Vegetarian Mediterranean Portobellos

Makes 6 medium Portobello caps

  • 6 portobello caps
  • 2 cloves garlic, minced
  • ½ tsp salt
  • 2 Tbsp olive oil
  • ½ cup roasted red peppers, sliced
  • 1 tomato, chopped
  • 2 zucchini, chopped
  • 2 Tbsp Kalamata olives (I’m not a olive person, so I left these out)
  • 1 tsp red wine vinegar
  • ½ tsp dried oregano
  • Bread crumbs (disregard, if gluten-free)
  • ¼ c. feta cheese (I prefer goat cheese)
  • Balsamic glaze or vinegar (optional)

Directions:

Pan-fry the chopped zucchini for 5-7 minutes, until slightly browned fry (or grill halves, then chop)

Chopped Zucchini

Combine the olive oil, minced garlic and salt

Remove the stems and gills of the mushrooms; lay flat on a roasting pan

Drizzle the olive oil mixture over the body and sides of the mushrooms

Combine the cooked zucchini, roasted red peppers, tomatoes, olives, red wine vinegar and oregano

Mediterranean Veggies

Pour the veggie mixture evenly into each of the caps

Mediterranean Portobellos 1

Top with bread crumbs and roast at 350 degrees for about 15 minutes

Remove, sprinkle with goat cheese and drizzle balsamic glaze, if desired

Mediterranean Portobellos 1

 Mediterranean Portobellos

Stay tuned for the Basil Pesto Pasta that accompanied these fun guys! (funghis, harhar)

Basil Pesto Pasta plated

Vegetarian Mediterranean Portobellos

by Kristin Hong

Prep Time: 20 minutes

Cook Time: 15 minutes

Keywords: entree side vegetarian

Ingredients (6 mushroom caps)

  • 6 portobello caps
  • 2 cloves garlic, minced
  • ½ tsp salt
  • 2 Tbsp Olive Oil
  • ½ cup roasted red peppers, sliced
  • 1 tomato, chopped
  • 2 zucchini, chopped
  • 2 Tbsp Kalamata olives (I’m not a olive person, so I left these out)
  • 1 tsp red wine vinegar
  • ½ tsp dried oregano
  • ¼ c. feta cheese (I prefer goat cheese)
  • Balsamic glaze or vinegar (optional)

Instructions

Pan-fry the chopped zucchini for 5-7 minutes, until slightly browned fry (or grill halves, then chop)

Combine the olive oil, minced garlic and salt

Remove the stems and gills of the mushrooms; lay flat on a roasting pan

Drizzle the olive oil mixture over the body and sides of the mushrooms

Combine the cooked zucchini, roasted red peppers, tomatoes, olives, red wine vinegar and oregano

Pour the veggie mixture evenly into each of the caps

Roast at 350 degrees for about 15 minutes

Remove, sprinkle with goat cheese and drizzle balsamic glaze, if desired

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1 Comment

  • Reply
    Kristin E
    June 25, 2013 at 8:41 pm

    OMG! Those were so freaking good!!!! Can’t wait to try them again.

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